FMS test and Y balance Questions and Answers

Health related components of fitness - ANSWER-Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition Skill related physical fitness - ANSWER-Reaction time coordination balance Power Speed Agility Mobility - ANSWER-Controlled movement through a joints range of motion. Flexibility: - ANSWER-The range of motion in a joint or a series of joints Factors effecting mobility - ANSWER-Flexibility Proprioceptors Central nervous system Muscular strength Movement learning Factors effecting flexibility - ANSWER-Anatomical structures Tendon elasticity Ligament elasticity Muscle elasticity Where do most musculoskeletal injuries happen regardless of gender - ANSWER-Lower body Proprioception - ANSWER-The unconscious perception of movement and spatial orientation arising from stimuli within the body itself. Why was the FMS screen created - ANSWER-The functional movement screen is designed to stress the mobility, stability and movement capability of the body. The screen uses extreme positions where weaknesses and imbalances in mobility, stability and movement become noticeable seven movement patterns - ANSWER-Shoulder Mobility (Shoulder mobility) Passive Straight Leg Raise (Hip Mobility) Rotary Stability (soft-core stability) Push-up (outer-core stability) Inline Lunge (dynamic movement) Hurdle Step (dynamic movement) Overhead Squat (dynamic movement) A 0 on the FMS - ANSWER-means there is pain in the movement which means the test is stopped and the client is referred to a clinician. A score of 1 on FMS - ANSWER-means the movement pattern is deficient and below required minimums A score of 2 on the FMS - ANSWER-means the movement pattern is sufficient enough to load and train that pattern. A score of 3 on FMS - ANSWER-means the movement pattern is near perfect. What is the best possible composite score on the FMS - ANSWER-21 What is the recommended order of conducting the FMS - ANSWER-Deep Squat Hurdle Step Inline Lunge Shoulder Mobility Active Straight-leg Raise Trunk Stability Push-up Rotary Stability FMS deep squat - ANSWER-This movement incorporates fully coordinated extremity mobility in the upper and lower body while also demonstrating core stability. A 3 on the deep squat - ANSWER-Upper torso is parallel with tibia or toward vertical | Femur below horizontal Knees are aligned over feet | Dowel aligned over feet A 2 on the deep squat - ANSWER-Upper torso is parallel with tibia or toward vertical | Femur is below horizontal Knees are aligned over feet | Dowel is aligned over feet | Heels are elevated A 1 on the deep squat - ANSWER-Tibia and upper torso are not parallel | Femur is not below horizontal Knees are not aligned over feet | Lumbar exion is noted The hurdle step - ANSWER-Complex movement requiring extreme lower body mobility and core stability Gait Shifting with exaggerated core stability A 3 on the hurdle step - ANSWER-Hips, knees and ankles remain aligned in the sagittal plane Minimal to no movement is noted in lumbar spine | Dowel and hurdle remain parallel A 2 on the hurdle step - ANSWER-Alignment is lost between hips, knees and ankles | Movement is noted in lumbar spine Dowel and hurdle do not remain parallel A 1 on the hurdle step - ANSWER-Contact between foot and hurdle occurs | Loss of balance is noted 3 on the incline lunge - ANSWER-Dowel contacts maintained | Dowel remains vertical | No torso movement noted Dowel and feet remain in sagittal plane | Knee touches board behind heel of front foot 2 on the incline lung - ANSWER-Dowel contacts not maintained | Dowel does not remain vertical | Movement noted in torso Dowel and feet do not remain in sagittal plane | Knee does not touch behind heel of front foot 1 on the incline lunge - ANSWER-A loss of balance is noted 3 on shoulder mobility - ANSWER-First are within one hand length 2 on shoulder mobility - ANSWER-Hands are within 1 and 1/2 of hand length 1 on shoulder mobility - ANSWER-Hands are not within 1 and 1/2 3 on ASLR - ANSWER-Vertical line of the malleolus resides between mid-thigh and ASIS e non-moving limb remains in neutral position 2 on ASLR - ANSWER-Vertical line of the malleolus resides between mid-thigh and joint line e non-moving limb remains in neutral position 1 on ASLR - ANSWER-Vertical line of the malleolus resides below joint line e non-moving limb remains in neutral position 3 on push up - ANSWER-e body li s as a unit with no lag in the spine Men perform a repetition with thumbs aligned with the top of the head Women perform a repetition with thumbs aligned with the chin 2 on the push up - ANSWER-e body li s as a unit with no lag in the spine Men perform a repetition with thumbs aligned with the chin | Women with thumbs aligned with the clavicle 1 on the push up - ANSWER-Men are unable to perform a repetition with hands aligned with the chin Women are unable to preform with thumbs at clavicle 3 on the rotary stability - ANSWER-Able to preform unilateral motion 2 on rotary stability - ANSWER-Performs correct diagonal movement 1 on rotary stability - ANSWER-Inability to preform diagonal movement Proper steps to correcting dis function - ANSWER-1. Mobility issues 2. Stability issues 3. Dynamic movement issues Most often the issues stem from mobility issues and if we clean those up we see an increase in dynamic movement issues The NSAM CORRECTIVE exercise continuum - ANSWER-1. Inhibition 2. Lengthen 3. Activation 4. Integrate Y-balance Test - ANSWER-Test allows us to quarter the body and look at how the core and each extremity function under body weight loads. The two areas a y balance tests look at - ANSWER-The upper body The lower body Y balance test directions - ANSWER-Testing Order Right anterior reach (3 trials) Left anterior reach (3 trials) Right posteromedial reach (3 trials) Left posteromedial reach (3 trials) Right posterolateral reach (3 trials) Left posterolateral reach (3 trials) Test Faults kicking push box not returning to starting position under control touching down during reach foot on top of stance plate Score on Y balance lower portion - ANSWER-#Composite score = ((sum of the greatest reach in each direction) / (3 x Limb Length)) x 100. #Limb length is measured on the right leg from the Distal ASIS to Distal Medial Malleolus What is the range for the lower quadrant on the Y balance test in the anterior reach direction - ANSWER-4 cm between the two legs reach distance difference in the posteromedial and posterolateral directions - ANSWER-6 cm When m assuring the Y balance test what part do we measure from - ANSWER-The part that is planted on the box at the center of the test Score on the Y balance in the upper quadrant - ANSWER-Composite score = ((sum of the greatest reach in each direction) / (3 x Limb Length)) x 100. Limb length is measured from C7 vertebrae to the tip of the longest finger In the upper quadrant what is the greatest reach difference you are able to have - ANSWER-4 cmHealth related components of fitness - ANSWER-Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition Skill related physical fitness - ANSWER-Reaction time coordination balance Power Speed Agility Mobility - ANSWER-Controlled movement through a joints range of motion. Flexibility: - ANSWER-The range of motion in a joint or a series of joints Factors effecting mobility - ANSWER-Flexibility Proprioceptors Central nervous system Muscular strength Movement learning Factors effecting flexibility - ANSWER-Anatomical structures Tendon elasticity Ligament elasticity Muscle elasticity Where do most musculoskeletal injuries happen regardless of gender - ANSWER-Lower body Proprioception - ANSWER-The unconscious perception of movement and spatial orientation arising from stimuli within the body itself. Why was the FMS screen created - ANSWER-The functional movement screen is designed to stress the mobility, stability and movement capability of the body. The screen uses extreme positions where weaknesses and imbalances in mobility, stability and movement become noticeable seven movement patterns - ANSWER-Shoulder Mobility (Shoulder mobility) Passive Straight Leg Raise (Hip Mobility) Rotary Stability (soft-core stability) Push-up (outer-core stability) Inline Lunge (dynamic movement) Hurdle Step (dynamic movement) Overhead Squat (dynamic movement) A 0 on the FMS - ANSWER-means there is pain in the movement which means the test is stopped and the client is referred to a clinician. A score of 1 on FMS - ANSWER-means the movement pattern is deficient and below required minimums A score of 2 on the FMS - ANSWER-means the movement pattern is sufficient enough to load and train that pattern. A score of 3 on FMS - ANSWER-means the movement pattern is near perfect. What is the best possible composite score on the FMS - ANSWER-21 What is the recommended order of conducting the FMS - ANSWER-Deep Squat Hurdle Step Inline Lunge Shoulder Mobility Active Straight-leg Raise Trunk Stability Push-up Rotary Stability FMS deep squat - ANSWER-This movement incorporates fully coordinated extremity mobility in the upper and lower body while also demonstrating core stability. A 3 on the deep squat - ANSWER-Upper torso is parallel with tibia or toward vertical | Femur below horizontal Knees are aligned over feet | Dowel aligned over feet A 2 on the deep squat - ANSWER-Upper torso is parallel with tibia or toward vertical | Femur is below horizontal Knees are aligned over feet | Dowel is aligned over feet | Heels are elevated A 1 on the deep squat - ANSWER-Tibia and upper torso are not parallel | Femur is not below horizontal Knees are not aligned over feet | Lumbar exion is noted The hurdle step - ANSWER-Complex movement requiring extreme lower body mobility and core stability Gait Shifting with exaggerated core stability A 3 on the hurdle step - ANSWER-Hips, knees and ankles remain aligned in the sagittal plane Minimal to no movement is noted in lumbar spine | Dowel and hurdle remain parallel A 2 on the hurdle step - ANSWER-Alignment is lost between hips, knees and ankles | Movement is noted in lumbar spine Dowel and hurdle do not remain parallel A 1 on the hurdle step - ANSWER-Contact between foot and hurdle occurs | Loss of balance is noted 3 on the incline lunge - ANSWER-Dowel contacts maintained | Dowel remains vertical | No torso movement noted Dowel and feet remain in sagittal plane | Knee touches board behind heel of front foot 2 on the incline lung - ANSWER-Dowel contacts not maintained | Dowel does not remai